Pumpkin Seed Recipes Uk

Pumpkin Seed Recipes Uk

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Pumpkin seeds pack a healthy punch The Columbian
Pumpkin seeds pack a healthy punch The Columbian from www.columbian.com

When it comes to healthy snacking, pumpkin seeds are a superfood worth stocking up on. These tiny powerhouses are packed with nutrients like protein, fiber, magnesium, and zinc. But pumpkin seeds aren’t just for snacking – they can be used in a variety of recipes to add crunch and nutrition. In this article, we’ll share some of our favorite pumpkin seed recipes UK.

Ingredients

For each recipe, we’ll list the ingredients you’ll need. Feel free to adjust the quantities to suit your taste.

Roasted Pumpkin Seeds

  • 1 cup pumpkin seeds
  • 1 tbsp olive oil
  • 1/2 tsp salt

Pumpkin Seed Pesto

  • 1 cup pumpkin seeds
  • 1/2 cup fresh basil leaves
  • 1/4 cup grated Parmesan cheese
  • 1 garlic clove, minced
  • 1/2 cup olive oil
  • Salt and pepper to taste

Pumpkin Seed Granola

  • 2 cups rolled oats
  • 1 cup pumpkin seeds
  • 1/2 cup chopped nuts
  • 1/4 cup honey
  • 1/4 cup coconut oil
  • 1/2 tsp salt
  • 1 tsp cinnamon
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Instructions

For each recipe, follow these instructions:

Roasted Pumpkin Seeds

  1. Preheat your oven to 350°F.
  2. In a bowl, toss the pumpkin seeds with olive oil and salt.
  3. Spread the seeds in a single layer on a baking sheet.
  4. Bake for 10-15 minutes, stirring occasionally, until golden brown and crisp.
  5. Let cool before serving.

Pumpkin Seed Pesto

  1. In a food processor, pulse the pumpkin seeds until finely ground.
  2. Add the basil, Parmesan cheese, and garlic, and pulse until well combined.
  3. With the motor running, slowly pour in the olive oil until the pesto is smooth and creamy.
  4. Season with salt and pepper to taste.
  5. Serve over pasta or as a dip.

Pumpkin Seed Granola

  1. Preheat your oven to 325°F.
  2. In a large bowl, combine the rolled oats, pumpkin seeds, and chopped nuts.
  3. In a small saucepan, heat the honey, coconut oil, salt, and cinnamon until melted and well combined.
  4. Pour the honey mixture over the oat mixture and stir until everything is coated.
  5. Spread the mixture in a single layer on a baking sheet.
  6. Bake for 20-25 minutes, stirring occasionally, until golden brown and crisp.
  7. Let cool before serving.

Nutritional Information

Here’s the nutritional information for each recipe:

Roasted Pumpkin Seeds

  • Calories: 285
  • Protein: 12g
  • Fiber: 5g
  • Fat: 25g
  • Carbohydrates: 5g

Pumpkin Seed Pesto

  • Calories: 140
  • Protein: 4g
  • Fiber: 2g
  • Fat: 14g
  • Carbohydrates: 2g

Pumpkin Seed Granola

  • Calories: 350
  • Protein: 8g
  • Fiber: 6g
  • Fat: 22g
  • Carbohydrates: 35g

Cooking Time

The cooking time for each recipe is around 20-25 minutes.

Equipment

You’ll need a baking sheet, food processor, and mixing bowls for these recipes.

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Serving Suggestions

Roasted pumpkin seeds make a great snack on their own or can be sprinkled on top of salads, soups, or roasted vegetables. Pumpkin seed pesto is delicious served over pasta or as a dip for vegetables or crackers. Pumpkin seed granola is perfect for breakfast or as a snack.

Variations

Feel free to experiment with different herbs and spices in the pumpkin seed pesto. You can also add other nuts and seeds to the granola, or swap out the honey for maple syrup.

Substitutions

If you don’t have pumpkin seeds, you can use sunflower seeds or almonds in these recipes instead.

Storage

Store roasted pumpkin seeds in an airtight container at room temperature for up to 1 week. Pumpkin seed pesto can be stored in the fridge for up to 1 week. Granola should be stored in an airtight container at room temperature for up to 2 weeks.

Tips

  • Make sure to rinse and dry your pumpkin seeds before roasting them.
  • For extra flavor, toss the pumpkin seeds with spices like cumin, paprika, or curry powder before roasting.
  • If you want chunkier granola, don’t stir it too much while it’s baking.

Notes

Pumpkin seeds are a great source of plant-based protein, fiber, and healthy fats. They also contain minerals like magnesium, zinc, and iron.

Frequently Asked Questions

Are pumpkin seeds good for you?

Yes! Pumpkin seeds are highly nutritious and contain protein, fiber, and a variety of vitamins and minerals.

Can I eat pumpkin seeds raw?

Yes, pumpkin seeds can be eaten raw or roasted. They can also be used in recipes like the ones we’ve shared here.

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How do I store leftover pumpkin seeds?

Store leftover pumpkin seeds in an airtight container at room temperature for up to 1 week.

Final Thoughts

Pumpkin seeds are a versatile and nutritious ingredient that can be used in a variety of recipes. Whether you’re snacking on roasted seeds, enjoying pumpkin seed pesto over pasta, or munching on pumpkin seed granola, you’re getting a healthy dose of protein, fiber, and other essential nutrients. So why not give these pumpkin seed recipes UK a try?

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